Workout of the day
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WOD
It’s taken me this long to figure out the cryptic way in which Nicole has written next weeks workouts sorry. She has her own special way of communicating! It makes her different and therefore endearing!
Some further little know facts are that Nicole physically cannot do anything following any intake of fat and, she would potentially die if she went longer than 24hrs without eating eggy bread!
CrossFit Cardiff WoD
3 Rounds for time of:
30 Toes to bar
1K Run
Today’s workout is brutal but pretty cool. It is going to pinch a fait bit, but it will be fun!
Enjoy!
CrossFit Cardiff WoD
3 rounds for time of:
400m run
15 Back Squats (50/35kg)
5 Bar muscle ups
It is nearly the weekend, just a couple of workouts left and you will be sunning yourselves into bronzed adonis’s. The only issue is that before you do you have a date with the ass bike!
CrossFit Cardiff WoD
For time:
15 - 12 - 9
Assault bike calories
Deficit handstand press ups (4/2 inch)
Rest 5mins
21 - 15 - 9
Assault bike calories
Handstand press ups
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 Minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
Now then, IF there are two German Shorthaired Pointers in the gym tomorrow night they will be highly trained savages. DO NOT touch them! One word from me and they will be set upon you at a great speed and agility. Their favourite target is a rep dodger! 😉
Affection towards dogs rewards the behaviour that is currently being displayed. Meaning that if they are calm then you will train a calm dog. If they are excited…
Affection immediately upon greeting commonly causes or embeds separation anxiety by teaching the dog that people represent excitement. The behaviour makes us feel great, eventually it creates a stressed and anxiety ridden, dependant dog.
When you greet, no eyes, no sound, no touch. Once the dog is in a position of calm, calm reward.
Knowledge bomb Wednesday.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of
5 Hang squat cleans (70/50kg)
10 Toes to bar
50 Double unders
That workout yesterday tried to kill Mikey B on Sunday night. Post L2 (MASSIVE CONGRATULATIONS to the legend for kicking arse on it, nothing that is going to help him with the “buff boys” but still), which ended in a partner WoD of a 15 min AMRAP: rowing, TTB and wall balls, he had to take himself off for a word during the evening. Weird!
Strength to relax the pace slightly…
CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10
Specialty
Freestanding handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
For the most of you tomorrow is going to be easy. You’re going to get up following a long and restful nights sleep, have some coffee and breakfast, maybe walk the dog before heading off to work (in your slippers with your feet up on the sofa… WFH)… Jack however, starts day one of the 8 month commando course. Basically his life is going to be flipped completely upside down!
There is a very high chance that you will have absolutely no time to read this but just in case… fucking good luck brother! Take one day at a time, before you know it you will have that very sort after prize.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
12/10 Calorie row
10 Double dumbbell box step overs (24/20”)
8 Double dumbbell shoulder to overhead
These are you go, I go rounds.
Get those rounds and reps up to the whiteboard before you leave on your merry ways, not to wash, dry, iron and fold every single item of clothing worn today into an A4 size… like Jack will have to. 😳😳
It’s lucky for some! You know who will give zero f*cks about Friday the 13th don’t you… the man/woman/emojicon who won £184 MILLION on the lottery this week.
Absolutely bonkers! What a life that legend is about to have!
Anyway, stop fantasising, you lot just have a stinking workout to do…
CrossFit Cardiff WoD
Every minute, on the minute, for 12 minutes
3 Push Jerk (60/40kg)
Rest 3 mins
3 - 3 - 3 - 3 - 3
Push Jerk
There’s not much better than doing an ascending ladder of wall walks and shitty front squats hey?!
Apart from this…
CrossFit Cardiff WoD
For 5 rounds, within 2 mins complete:
25/20 Calorie assault bike
Max toes to bar
Rest 5 minute between rounds
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
3 - 4 Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
HUMP day! Thank god for that hey!
Remember that the gym is closed this weekend for a seminar, you guys will be getting that frustration out with some epic paint balling!
Stay away from the Irish, she’s vicious and make sure all of your shots are aimed straight towards RIIIIICKY!!
CrossFit Cardiff WoD
Within 15 minutes, climb the ladder of:
1, 2, 3, 4, 5, etc…
2, 4, 6, 8, 10, etc…
2, 4, 6, 8, 10, etc…
Wall walk
Hang power cleans (60/40kg)
Front squat (60/40kg)
Right back into a blistering week of sunshine (we can only hope) with a BLAST! See you later lungs!
Keep your eyes peeled for a cool yoga treat coming to a gym very close to you (ours) soon!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Burpees
Kettlebell swing (24/16kg)
42 - 30 -1 8
Double unders
Specialty
Freestanding handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
Happy Monday all! I hope you made it through weekend of sun, loving life and not being sprayed with de-icer for drinking Diet Coke!
Back to a week of solid thrashings!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Handstand press ups
20/16 Calorie row
Get after and wish these two legends for not losing to the Uber eats cyclist…
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Told ya!
CrossFit Cardiff WoD
"Manion"
7 rounds for time of:
Run 400m
29 Back squats (60/40kg)
We are nearly there. Now although it is going to be very hard to do so, you need to save some money in the bank for Friday.
In no way is that a get out of jail free card to go easy tomorrow. Sorry, not sorry! Just go to bed early and don’t drink too much booze tonight!
CrossFit Cardiff WoD
For 5 rounds:
Complete as many rounds and reps as possible within 2 minutes of:
10/8 Calorie assault bike
10 Burpees to a target (two handed touch, 6 inches above an outstretched hand)
Rest 6 minutes between rounds
Those two handed touches are actually two handed touches. Do it, because it sucks!
Specialty
Bar muscle up
A: Core bar muscle up drills
B: 3 Sets
5 Weighted strict pull-ups
30s Hollow hang
45s Superman hold
HUMP day, kind of… does it still count on a 4 day week?
No better way to solidify your leg DOMs then to lunge a heavy arsed weight across the box hey! GOOD LUCK!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These are straight sets because they will be god fucking awful!
With a bank holiday and Murph hang over combined, you lot are going to LOVE this week! Advice, save some juice for Friday, you are going to need it!
From a long, slow slog to a fast and furious workout. See you later cobwebs…
CrossFit Cardiff WoD
4 Rounds for time of:
50 Double unders
21 Sumo deadlift high pull (35/25kg)
21 Push press (35/25kg)
Specialty
Free standing handstand
A: Handstand drills
B: 3 Sets
5 Pike Ups
10 Push ups
30s Side plank
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve his great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
CrossFit Cardiff WoD
”Murph”
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
We are nearly there, almost at the time of week that will make you want to do anything but come to the gym. No matter what though, do it. Somehow, make it happen. Oh, and we are going to lock the doors!
That’s enough fluffing, lets get to it…
CrossFit Cardiff WoD
4 rounds of:
Within 1 minute complete 40/30 calorie assault bike
For every calorie missed, complete 1 wall ball.
Rest 8 minutes between rounds
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
CrossFit Cardiff WoD
“Jerry”
1 mile run
2000m row
1 mile run
Specialty
Bar muscle up
A: Bar muscle up drills
B: 3 Sets
5 Weighted strict pull-ups
30s Hollow hang
45s Superman hold
A mid - week leg burner, to follow all of the other leg burners that you have already had so far this week. It’s as if CrossFit hates your poor little legs hey?!
Imagine, when you are able to walk again, just how good your peachy little butt cheeks are going to look!
CrossFit Cardiff WoD
20 - 20 - 20 - 20
Back squat
Believe it or not, you really owe me a big thank you! Had it not been for me, you would’ve already been in DOMs turmoil! If you are well then only the magic sky daddy can help you now. 😁
Nicole apparently has a vendetta. If you don’t believe me just come on in on Friday! 😬
CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Shoulder to overhead (50/35kg)
GHD sit ups
Specialty
Free standing handstand
A: Handstand drills
B: 3 Sets
5 Pike Ups
Tripod holds
30s side plank
